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For Time
25 Sit-ups
400 Meter Row/1000M Bike
15 Burpees/Elevated Burpee/Broad Jumps/Push Ups
20 Front Squats/Goblet Squats
Rest 3 Minutes
25 Toes to Bar/Knee Raises/V-Ups/Leg Raises
400 Meter Row1000M Bike
15 Burpees/Elevated Burpee/BroadJump/Push Ups
20 Front Squats/Goblet Squats
Rest 3 Minutes
25 Sit-ups
400 Meter Row/1000M Bike
15 Burpees /Elevated Burpee/Broad Jumps/Push Ups
20 Front Squats (95/65)
6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)